While I was looking through my recipe ingredients list that I consumed daily and studying the 7 Chakra in deeper knowledge. I came to realise all this while I’ve consumed most of the food that related to the fifth Chakra – Visuddha. I am excited and hope I can share with you what are the food that I consumed and how it affected me so far.


Visuddha, the throat Chakra located at the throat area closed to the cervical spine. It refers to “especially pure”. The symbol for Visuddha is a blue triangle surrounded by 16 purple petals. It is also associated with the element of Ether. 


Ths chakra expresses our authentic voice and ability to speak our truth openly and purely but also our ability to understand our own needs and desires and being able to communicate them freely to others. 


The signs of underactivity: Inability to communicate, express creativity, feelings and emotions; procrastination, stagnation, flakiness and difficulty in being honest.  Physically, we might have problems with hearing, sore throat, and toothache.

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My Chakras


Today we practiced the technique of scanning our Chakras. It was out of my expectation that the heat actually stronger at my Heart Chakra in sanskrit terms is called Anahata. 


In Anahata the fourth chakra, Anahata chakra is located at the center of the chest closed to the heart. The corresponding element of this chakra is Air. Air represents freedom and expansion, this means this chakra is our consciousness that can expand to infinity.


In the symbolic of Anahata Chakra there is a Lotus with twelve petals. These represent the Divine qualities of the heart, such as bliss, peace, harmony, love, understanding, empathy, clarity, purity, unity, compassion, kindness and forgiveness. 


Our heart, the center of emotions and feelings. The emotion that frequently fluctuates according to external and internal impact. Our heart is so much difficult to handle and control by our mind, and often, our mind and our heart are always fighting over matter. It can be as simple as choosing a colour for our clothes, to as difficult as making the choice to let go of a relationship. 


So, that is the signs of underactivity/overactivity of one of my chakra, then what can I do to balance up my underactivity/overactivity? And so what is the balance in between? When our Anahata is balanced, we will feel ease with people, have great compassion for all the living creatures, are comfortable with our own company, exuding love and enjoyment.  


There are many ways that are able to help with balancing my heart chakra, like Asana, Pranayama, meditation, or incorporating breathing in meditation or in asana. I particularly prefer music and food. 


In sound/music, the heart chakra frequency is 341.3 Hz, this frequency associated with the element of Air, listening to the music attuned to this particular frequency brings balance to the heart of the chakra. Research also showed that The 528 Hz frequency which is also known as ‘love” frequency helps to open your heart chakra to unconditional love.


In nutrition, green and rose coloured foods full of phytochemicals resonate with the heart chakra; there are predominantly fruits and vegetables. Good nourishment of the fourth chakra is essential for supporting the cardiovascular system, thymus, and lungs. 


Some recipe to helps me with my daily diet:



1 avocado

2 stalks of celery

2 large handful of kale

Pinch of salt 

1 tsp of plant milk 

→ blend all together, top with blueberries, cranberries, Kiwi 

→ pair with a cup of matcha or green tea



½ cups of quinoa

2 cups of vegetable stock

100g green bean

150g fresh garden peas

Some pine nuts

→ with dressing: 2 tbsp olive oil, 1 glove garlic and 1tbsp pomegranate molasses 



Carrot cakes 

→ Pair with a cup of Matcha or Green Apple Juice 


A delicious and vegan breakfast or dessert. Usually they cost a lot of money in the stores, hence I’ve decided to make it at home. 


Equipment needed:

  • Yogurt maker – if not you can use the oven 
  • Wooden spoon or plastic spoon to stir (not metal as this can react negatively with the probiotics)
  • Sterilised glass jar
  • food thermometer



  • 2 cups of full fat coconut milk (make sure the fat content is at least 18 gr above, a brand that worked well with me is Aroy-D Coconut Milk)
  • 1 tBsp cornstarch (helps to make the yogurt really tangy and creamy)
  • 1 tsp powder yogurt starter or 2 tBsp store-bought unsweetened plain coconut yogurt



Sterilize all your equipment with hot water before using them and let it dry out.

To begin making the coconut yogurt, start by setting aside 1tbsp of coconut milk to mix the yogurt starter into.

Meanwhile, heat up the coconut milk and cornstarch together over medium heat, till the mixture reaches 82ºC, stirring occasionally.

Leave the milk to cool down till between 42-44ºC and then add in the 1 tsp yogurt starter and coconut milk combination into the heated coconut milk and mix well. -OR- If you are using a store-bought coconut yogurt, just add it to the heated coconut milk and stir well.

This coconut yogurt mixture now needs to be ‘incubated’** at around 44ºC for around 10-12 hours minimum. You can even leave it for up to 16 hours for a thicker, more tart yogurt.

You can then store your coconut yogurt in a sterilised glass jar in the fridge. This usually lasts between 5-7 days.

Also for the next batch you can reuse this yogurt to make it. 


A slow and steady path towards the yogi diet

I’m a strong believer of “you are what you eat”, since over half a year that I’ve been trying to be conscious of my food intake. As many of you I’m a big foodie and I truly enjoy spending a meal in company. 

Few tips that I can share here in order to make this transition smoother and much more enjoyable:

  • Plan small and gradual steps, don’t rush into results: After making my mind of cutting down meat and fish intake, I started with 1 full day vegetarian every 2 / 3 days. After a few months moved it to full weekdays only vegetarian meals and only during social gatherings I’d be also consuming meat products.
  • Give yourself some rewards: this is to encourage yourself and remind yourself that you are doing a great job. For instance I really enjoy carbs and dairies, so in order to give up fully on meat and fish I’d prize myself with a nice croissant in the morning or some nice cheese in my salad. However, again be mindful even with these products.  
  • Speak and share about it: I feel sharing your achievements and new recipes with the loved ones around you is extremely encouraging and you’d realize that there are many people around you that would like to take part as well. 
  • Sometimes when the motivation falls short, try to remember your whys? What motivated you in the first place to take on this transformation journey. Is it health related? Is it environmental related? or just a personal challenge? In my case, I watch documentaries about the mass food industry helps a lot to remind me the “why” I decided to take up this journey.

Following the yogic diet class in YTT, I decided to dig a little deeper into what are considered the Sattvic food and how to consume it.


Sattvic food:

  • wholemeal bread
  • fresh fruit and vegetables
  • pure fruit juices
  • Milk (I’m using plant based milk and yogurt as well)
  • butter and cheese
  • legumes
  • nuts
  • seeds
  • sprouted seeds
  • honey and herb teas


In general lines, there are some simple guidelines to the yogic diet:

  • Vegetarian diet, this should be enough to provide all the nutrients your body needs without harming animals.
  • Free from refined and chemical stimulants food: if possible choose to use organic products and avoid stimulants such as caffeine, tobacco and alcohol.
  • Regulate your meal intake to regular timings so your body gets used to these cycles and utilizes the energy in a more efficient way. Avoid food 2 hrs before exercise or sleep.
  • Slowly introducing the fasting habit into your regime. The purpose here is to cleanse your body completely. You can start with only intaking liquids (juices) for the whole day once a month. Slowly cutting down into nothing once a week. I would say this is the toughest part for me.

Sweet treat on a Sattvic Diet – Easy Vegan Chocolate Brownie Recipe

Going on a yogic/Sattvic diet can be difficult for some people especially if you have a sweet tooth like me! Sattvic diet does not only mean plant-based foods but also food that are rich in Prana (energy). Pranic foods are foods that are whole and unprocessed such as fresh fruits and vegetables and also freshly prepared. It requires avoiding canned and processed food, and foods prepared with chemical fertilizers or sprays. Foods that also prepared with more love and care will add to their Sattvic quality. It is said that a Sattvic diet helps our minds to achieve clarity and calmness and was initially created for the development of higher concentration and consciousness.

Since the start of YTT, I have been more mindful of my diet. While I have not completely gone on a yogic diet, I have largely shifted my diet to a 70% yogic diet and incorporated more fresh food in my daily meals. This is a huge change for me as I’m someone who loves a sweet treat daily – be it chocolate or doughnuts and I always look forward to having these treats! Since being more mindful of my diet, I’ve went to do some research to see how I can still have my sweet treats in a “healthier” and fresher form to make this a more sustainable diet for myself.

Here’s one of the best recipes I’ve tried so far which incorporates pranic foods:

Easy 3 Ingredient Vegan Chocolate Brownies:


  • 3 large overripe bananas
  • 1/2 cup unsweetened cocoa powder
  • 1 and 1/2 cup of raw crunchy almond butter


  1. Preheat the oven to 180 degrees. Oil a 20cm x 20cm baking pan with coconut oil.
  2. In a large bowl, mash the bananas until smooth. 
  3. Slowly dd the almond butter and mix with the bananas until smooth. 
  4. Stir in the cocoa powder to the mixture until the mixture is smooth. 
  5. Pour the mixture into the baking pan and bake it for 20-25 minutes until it has set.
  6. Once taken out from the oven, let the brownies completely cool down before cutting it.

Hope you guys enjoy the “naughty” treat like I did! 🙂  

Almond Butter

Plant based diet can be expensive. Many would prefer to buy wholefoods and organic foods.

Wholefoods: food that is unprocessed, unrefined. They are free from addictives, preservatives and free from any chemicals.

Organic foods: meat that is free from antibiotics and growth hormones, vegetables, nuts, fruits which are free from pesticides and bioengineering.

When we live a plant based lifestyle, we want to make sure that our foods are eco friendly. Is plant based diet expensive? Well, depends how you see it. I see it as investing my money for a better planet and health.

Today, I will share my delicious almond butter recipe. You may omit the coconut oil if you dislike the smell. You may choose to get the raw almond from any wholefoods store.

Note: Almonds contain a lot of healthy fats, fibre, protein, magnesium and Vitamin E.

What you’ll need:

  • 600g of raw almonds
  • 1 tbsp Coconut oil
  • Salt to taste, if you like your butter salted
  • A food processor
  • An oven
  • Baking tray
  • Baking paper

How to:

  1. Preheat your oven to 160deg.
  2. Line your baking tray with baking paper for easy clean up.
  3. Spread your raw almonds evenly on baking tray.
  4. Roast those almonds for about 10-15 mins. Stir occasionally to prevent burns on those almonds.
  5. Your almonds should smell fragrant now.
  6. Cool those almonds. You don’t want the heat to overheat your food processor during the blending.
  7. Once the almonds are cooled, pour them into your food processor and blend.
  8. Blend until smooth. The mixture might turn into a dough-y texture but thats ok. Keep blending!
  9. Add coconut oil when the mixture is smooth.
  10. Salt if you like!
  11. Bon appetit!

You might have realised that I did not use sugar or sweetener. Almond tastes sweet on its own. While the food processor blends the almonds, you might want to prepare some toasts or acai to go with your yummy almond butter once it is ready!

So, is plant based diet expensive? Maybe? But can plant based diet be creative? Yes, for sure.


Ayurveda and Your Dosha

Ayurveda means “the science of life” and is one of the great ancient tools to help you discover your physical and emotional tendencies. It is categorized into three Doshas or mind-body types: Vatta, Pitta and Kapha.
Each dosha is characterized by two of the 5 elements: earth, water, fire, air and space or ether. By identifying your dosha, you can create a yoga practice and lifestyle to support the nature of your mind-body type. The idea of following your dosha type is to add or balance out the missing or opposite elements to stay balanced.


The 3 Types of Dosha

Vata: Air and Ether or Space

A person with this dosha is usually of thin or light frame or slender features. They are creative, have active minds and high energy. Vatas loves excitement, embraces change and new experiences, they also have impulsive and moody personalities. When imbalanced, Vatas suffer from anxiety, fatigue and insomnia. When they feel overwhelmed or stressed, their thoughts and questions are: “What did I do wrong?”

How Vatas can stay balanced:

  • Follow the correct diet
  • Maintain a daily routine
  • Find time to exercise, and also find time to rest and relax
  • Stay warm and get enough sleep 
  • Have regular massages that are soothing and grounding
  • Avoid very cold and dry environments
  • Avoiding noisy and crowded places and environments with too much movement and talking.

Recommended food:

  • Protein: eggs
  • Dairy:  ghee, milk, butter
  • Grains: white & brown rice, wheat, corn, millet, barley and oats
  • Legumes:all except for lentils
  • Vegetables:sweet and bitter vegetables such as asparagus, cabbage, cucumber, cauliflower, celery, green beans, lettuce, peas, parsley, potatoes, zucchini, sprouts, cress, chicory, and mushrooms.
  • Nuts and seeds:  flaxseeds , pumpkin seeds and sunflower seeds
  • Fruits:  sweet fruits such as apples, figs, oranges, mangoes, plums, melons, pears; coconut and avocados
  • Herbs and spices: No spices except for turmeric, cardamom, fennel, cilantro, cinnamon and small amounts of black pepper.

Foods to reduce:

  • Best to avoid animal products and meat
  • Dried fruits
  • Food that is too spicy, salty or sour

Pitta: Fire & Water

A person with this dosha is usually of medium size & weight. They are intellectual, outspoken and have a strong focus & ability to concentrate. They can also be short-tempered and opinionated. When imbalanced, they suffer from ulcer and gastric problems, and excessive body heat.
Spending time in nature and near bodies of water will help nurture this dosha. A more cooling and heart-centred practice will also improve and balance this dosha.

How Pittas can stay balanced:

  • Follow the correct diet
  • Get in touch with nature and get plenty of fresh air
  • Stay physically and mentally cool, and do things in moderation
  • Staying patient and being considerate to other people
  • Avoid hot and humid spaces
  • Drink plenty of fluids
  • Avoiding conflicting situations and arguments

Recommended food:

  • Protein: eggs
  • Dairy: ghee, milk, butter
  • Grains: white & brown rice, wheat, corn, millet, barley and oats
  • Legumes: all except for lentils
  • Vegetables: sweet and bitter vegetables such as asparagus, cabbage, cucumber, cauliflower, celery, green beans, lettuce, peas, parsley, potatoes, zucchini, sprouts, cress, chicory, and mushrooms.
  • Nuts and seeds: flaxseeds , pumpkin seeds and sunflower seeds
  • Fruits: sweet fruits such as apples, figs, oranges, mangoes, plums, melons, pears; coconut and avocados
  • Herbs and spices: No spices except for turmeric, cardamom, fennel, cilantro, cinnamon and small amounts of black pepper.

Foods to reduce:

  • Best to avoid animal products and meat
  • Dried fruits
  • Food that is too spicy, salty or sour

Kapha: Earth & Water

A person with this dosha has a heavier and earthier body type compared to the other doshas. Kaphas are naturally calm and grounded, patient and understanding. Their speech is slow and melodic, they enjoy routine and regularity and have a positive attitude. When imbalanced, Kaphas tend to get attached and hold on to things, jobs and relationships even after moving on. They become stubborn and resist change, tend to overeat and avoid exercising.

How Kaphas can stay balanced:

  • Follow the correct diet
  • Waking up early
  • Exercise the body & mind regularly
  • Stay warm and dry
  • Break from routine and allow new challenges and excitements in your life
  • Don’t stay stagnant and learn new things
  • Avoid taking long naps and sleeping during the day

Recommended food:

  • Protein: eggs and white meat
  • Dairy: Low fat or reduced-fat milk, soy milk, cheeses with less fat content
  • Grains: quinoa, millet, buckwheat, couscous, barley and oats in small quantities
  • Legumes: all except for white beans and lentils
  • Vegetables: spicy and bitter vegetables such as celery, red beets, cabbage, carrots, cauliflower, eggplant, garlic, lettuce, mushrooms, onions, parsley, peas, radish, spinach, sprouts, fennel, and Brussels sprouts.
  • Nuts and seeds: flaxseeds , pumpkin seeds and sunflower seeds
  • Fruits: berries, cherries, mangos, peaches, pears, and raisins , Dried figs and plum.
  • Herbs and spices: all spices

Foods to reduce:

  • Hot cereals and steamed grains
  • Cheese with high fat content
  • Very salty foods
  • Sugary sweet foods of with refined sugar content
  • Sour foods

If you are not sure what your dosha is, there are a lot of quizzes online to discover your dosha! I have shared some links below to explore your dosha type. Some people may have a mix of the 2 doshas equally depending on the percentage they get. The dominant dosha is the reason why a person may not be able to tolerate heat or humidity or spicy and oily foods while another person may have no reaction to them.
I personally tried out all of them, and I my results came out as predominantly Vata.

Try them out and see which type you are! 🙂


Tests: What’s your Dosha?


Looking at food in a different light

looking at food in a different light

Just like many other Singaporeans, i love food. A big part of me is enjoying the food that I like and frequently sitting down with my family or my girlfriends, chomping down the food and drinks we hunted down that were highly recommended by the latest influencer. Whenever I chanced upon reviews or recommendations of new cafes or good food, you will find me there. Hence as a lover of food , I ate and constantly overate mindlessly.

Now as I go through the learning of theory in yoga, it has come to realization how I have been eating terribly and treating my body over the past years. I overate often causing my physical body to always feel sluggish and exhausted. My food choices were not ideal. There are also few moments where I felt I had mental altertness. Overall, I felt lousy. Physically and mentally. Although this is likely caused by a multitude of factors, I have learnt and realized now that one of these contributing factors is likely to be my diet and lack of knowledge as to what I have been feeding myself and my lack of control.

After learning the theoretical section of yoga, I am now more aware of the things I eat. I realise My diet has always been made up of largely Tamasic food.

People have always said ;  you are what you eat. I realize I only understood this on a very superficial level. I have deeply realized the great extent to which this statement is true now.

It awes me to learn that our food can be categorized into 3 big categories namely Sattvic, Rajasic and tamasic food. Each of them are different types of food that impacts our body and activity level in different ways.

Sattvic food refers to the purest of foods that makes up a critical part of the yoga diet. These types of food increase life, purity, strength, health and joy within us. They help our minds be calm and pure as well. Examples of them which we often see in our daily life are corn, oats, barley, milk and nuts.

Rajasic food refers to food types that drive our senses and are generally bitter , excessively hot, saline or pungent. Rajasic foods have tendencies to overstimulate the body and mind. Examples of such food are onions, garlic, coffee, soft drinks and pungent spices. These foods over stimulate the Mind and as a result increase lust, anger, greed and disrupts our mind body balance essential to happiness.

Tamasic food refers to food which is stale, rotten and impure in nature. Such foods affect us as it makes us feel inertia and lazy physically. Examples of such foods are meat, including fish, alcohol, and even overripe or in ripe fruits.

This is an interesting and intriguing topic for me learning how food can be categorised this way. I have always been eating whatever I wanted or whatever I craved at that moment which has mostly been tamasic in nature. But now I learned to see food differently. In terms of which category they can fall into and also how i can use diet to improve my life and suit my activity level at the same time.

Although rajasic and tamasic food might seem to be food types that we would generally feel are less ideal, I have also learnt that it doesn’t mean that we avoid them completely and go to the other extreme spectrum.  At the end of the day, balance also matters and how we use these types of food to our favour also matters. For example, when going into yoga practise, it’s Best to have sattvic food. When I need to carry out my work and teach my students, it’s good to have rajasic food for stimulation to be more able to communicate my knowledge. At night when it’s time to wind down, it’s alright to have tamasic food because it makes our body in line with the sleep we are going to go into next.

As such, when it comes to food and eating, I have gained a brand new perspective. I am very happy to have gained this knowledge and I intend to apply this knowledge, choose my food types wisely and eat mindfully, with hope to improve my life physically and mentally together with my yoga practice.

Understanding our Body’s energy

Chakras are circular (or flower petal or triangular shaped) vortexes of energy lying across seven different points on our spinal column (referred to as sushumna). The seven chakras are connected to different glands and organs in the body and are responsible for the uniform distribution of “Chi” (also called “Qi” or Praana or life energy).

When there is a disruption in this life energy or a blockage in any one or more chakras, the individual may suffer from health or mental issues. Thus, the chakras form the energy ecosystem of every individual. A deficiency in this ecosystem (e.g. feeling less vital, energetic, or in a funk) can wreak havoc in different areas of life.

Learning about the 7 chakra points fascinated me because not only does this ‘practice’ date back to ancient Hindu times, other cultures started adopting parts of these teachings to their practice as well. Even TV shows like Avatar: The Last Airbender (A short clip was shown to us by Master Paulo) briefly touched on the 7 Chakra points. After learning about this, everywhere I look, there are many influences on ‘chakras teachings’.

I remembered once I had stomach problems and went to a Chinese TCM, the doctor at the clinic simply helped by forcefully rubbing my stomach in a clockwise direction. Now that I think back, wasn’t she rubbing my Solar Plexus Chakra? What’s more, problems associated with an imbalanced Solar Plexus Chakra are digestive issues (which is pretty common for me)! Knowing what I know now, there are small steps that I can take to try to balance my Solar Plexus Chakra and some of these steps don’t require a lot of effort. For example, drinking room temperature beverage, taking slow, long breaths.

For those that are not aware of our body’s 7 chakra points, I would definitely encourage anyone who is keen to read up more about it and find out about the different chakras and how it affects different areas of our lives. Sometimes, we might feel like we’re in a funk and have no control over our lives be it problems happening, family drama, illnesses but I do believe it’s because we’re doing things that we aren’t supposed to unknowingly which causes this imbalance.

A few years ago, I read a book on mindfulness and there was a chapter on ‘Signs from the Universe’ stating that the universe is always sending us signals and if the same issue keeps occurring it means we haven’t gotten the lesson that it’s trying to teach us. I digressed, but ultimately, the main point was the first step to balance is being aware of what’s causing the imbalance and taking steps to change/improve. Who knows, the smallest steps could be the start of a big change.

Each chakra is also associated with specific chakra colors and represents different things. Below is an excerpt taken from

First Chakra—Muladhara (Root)

Balance in the first chakra allows you to feel grounded and confident.

Second Chakra—Svadhisthana (Sacral or Creativity)

Balance in the second chakra allows you to feel comfortable in your own skin and accepting of your emotions. It also allows for a creative expression of self.

Third Chakra—Manipura (Solar Plexus)

Balance in the third chakra is indicated by high self-esteem, strong charisma, and confident decision making.

Fourth Chakra—Ahahata (Heart)

When energy flows freely, you will experience compassion, love, and acceptance.

Fifth Chakra—Vishuddha (Throat)

When the throat chakra is in balance, you feel authentic and are a confident conversationalist and good listener.

Sixth Chakra—Ajna (Third Eye)

Ajna means “beyond wisdom,” and in balance, you experience expanded imagination, clairvoyance, synchronicity, and intuition.

Seventh Chakra—Sahaswara (Crown)

In balance, this chakra maintains your self-awareness, wisdom, and connection to the inner compass that guides you to your highest self.

Here are some links you can check out to learn more:

The Yogic Diet

The yogic diet  is primarily a sattvic diet that recommends eating whole, unprocessed foods, like fresh fruits and vegetables. Such a diet  promotes calm, clear, receptive, and a peaceful mind.  

An Alkaline start
Yogic diet includes a ritual of drinking lemon water on an empty stomach, which eliminates the toxic diet and acids. Moreover, the lemon water is extremely alkaline, detoxifies and wakes ups all organs. It is suggested that adding salt enhances its power.  
Yogic diet include food that is related to prana (life force). Food which has prana gives us physical and emotional strength. Raw food, as intended by nature, gives us all vitamins and minerals . On the other hand, heat from cooked food destroys its fibre, nutrients and enzymes. So are canned, frozen, microwaved, or highly processed foods.  

Yogic diet include a regular practice of fasting and cleansing to maintain lightness and clarity. Yoga believes that accumulation of toxins breeds disease. This includes bad eating habits, exposure to chemicals, build-up of negative emotions leading to an imbalance of mind and body. Fasting helps to counter this by giving our digestive system a break. There are various ways of fasting: water fast, fruit fast, giving up one or two meals in a day.
Good fats

Yogic nutrition is incomplete without ghee, coconut oil and soaked nuts/seeds. The presence of fats in the body improves memory, neural conductivity and mental well-being.


Herbs Teas or herbs like turmeric, ginger, coriander, pepper, cinnamon, and cardamom are included in the yogic diet. They are anti-inflammatory, anti-microbial and detoxifying in nature. 
That said, part of the yogic diet practice is also developing awareness on what you eat. It is good to spend time learning the origins and properties of the food you buy. Most importantly, it is essential to listen to how your body reacts to the food you eat so that you will know if that food might serve you best in each moment.